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Avocado vs Apple - In-Depth Nutrition Comparison

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Significant differences between Avocado and Apple

  • The amount of Vitamin B5, Folate, Copper, Fiber, Vitamin B6, Vitamin K, Vitamin E , Potassium and Vitamin B3 in Avocado is higher than in Apple.
  • Avocado covers your daily Vitamin B5 needs 27% more than Apple.
  • Apple has 76 times less Saturated Fat than Avocado. Avocado has 2.126g of Saturated Fat, while Apple has 0.028g.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Apples, raw, with skin.

Infographic

Avocado vs Apple infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Apple
Contains more Iron +358.3%
Contains more Calcium +100%
Contains more Potassium +353.3%
Contains more Magnesium +480%
Contains more Copper +603.7%
Contains more Zinc +1500%
Contains more Phosphorus +372.7%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +358.3%
Contains more Calcium +100%
Contains more Potassium +353.3%
Contains more Magnesium +480%
Contains more Copper +603.7%
Contains more Zinc +1500%
Contains more Phosphorus +372.7%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Avocado
10
:
0
Apple
Contains more Vitamin C +117.4%
Contains more Vitamin A +170.4%
Contains more Vitamin E +1050%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +1809.9%
Contains more Vitamin B5 +2177%
Contains more Vitamin B6 +526.8%
Contains more Vitamin K +854.5%
Contains more Folate +2600%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin C +117.4%
Contains more Vitamin A +170.4%
Contains more Vitamin E +1050%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +1809.9%
Contains more Vitamin B5 +2177%
Contains more Vitamin B6 +526.8%
Contains more Vitamin K +854.5%
Contains more Folate +2600%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Avocado
5
Apple
Mineral Summary Score
24
Avocado
4
Apple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
2%
Apple
Carbohydrates
9%
Avocado
14%
Apple
Fats
68%
Avocado
1%
Apple

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Apple
Rich in minerals ok
Lower in Sugars ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 9.73g)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 2.098g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 4)
Which food is cheaper?
Apple
Apple is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Apple Opinion
Calories 160 52 Avocado
Protein 2 0.26 Avocado
Fats 14.66 0.17 Avocado
Vitamin C 10 4.6 Avocado
Carbs 8.53 13.81 Apple
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.12 Avocado
Calcium 12 6 Avocado
Potassium 485 107 Avocado
Magnesium 29 5 Avocado
Sugars 0.66 10.39 Avocado
Fiber 6.7 2.4 Avocado
Copper 0.19 0.027 Avocado
Zinc 0.64 0.04 Avocado
Starch 0.11 0.05 Avocado
Phosphorus 52 11 Avocado
Sodium 7 1 Apple
Vitamin A 146 54 Avocado
Vitamin E 2.07 0.18 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.017 Avocado
Vitamin B2 0.13 0.026 Avocado
Vitamin B3 1.738 0.091 Avocado
Vitamin B5 1.389 0.061 Avocado
Vitamin B6 0.257 0.041 Avocado
Vitamin B12 0 0
Vitamin K 21 2.2 Avocado
Folate 81 3 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.028 Apple
Monounsaturated Fat 9.799 0.007 Avocado
Polyunsaturated fat 1.816 0.051 Avocado
Tryptophan 0.025 0.001 Avocado
Threonine 0.073 0.006 Avocado
Isoleucine 0.084 0.006 Avocado
Leucine 0.143 0.013 Avocado
Lysine 0.132 0.012 Avocado
Methionine 0.038 0.001 Avocado
Phenylalanine 0.097 0.006 Avocado
Valine 0.107 0.012 Avocado
Histidine 0.049 0.005 Avocado
Fructose 0.12 5.9 Apple

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.